Roland crushing it at the North East Masters Comp.

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“BRB” For Time
Teams of 3 divide the reps however you like. Exercises must be completed in order. 1 athlete works while the other rests.

100/70 Calorie bike
100/70 Calorie row
100 Bench Press (135,95)

100/70 Calorie bike
80/60 Calorie row
80 Bench Press (135,95)

100/70 Calorie bike
60/45 Calorie row
60 Bench Press (135,95)
800 meter Run
3 rope climbs

*Partner up with similar strengths if possible.

*Scale loads as needed.

1 bike per team, 1 bench per team, 1 rower per team and 1 rope per team.

3 rope pulls = 1 rope climb today.

Post WOD
Banded pec stretch.

Endurance & Stamina
1 mile double sandbag carry (50 x 2,35 x 2)
*Every time you put the sand bags down do 10 burpees over the sand bag.

CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Grab a friend and commit now. It’s 30 days – you can build new habits that stick in that amount of time!  
When? September 24th to October 23rd
How long? 30 days

*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Click here to register for this event

Click here to volunteer for this event

*Save the date,  CFS Holiday Party Saturday, December 15th 7pm to  12pm. Sky Box in Natick.